Cheese sauce

Wheat-free option

Cheese sauce is one of the few recipes that I remember learning to make in school, under the supervision of a very mardy nun. A good cheese sauce is something that I struggled to make when we made a move to clean eating. When l came up with a clean version of a traditional recipe, my aim is always to make it as close as possible to the real thing as l can. For some reason, the most simple recipes always seem to be the hardest to get right. This cheese sauce was no exception. After a lot of trial and error, I discovered that buckwheat is the best option.

Buckwheat isn’t wheat

It is strange, but it is true, buckwheat is not a grain. It is actually related to rhubarb, of all things. I’ve been cooking with buckwheat groats and buckwheat flour for a while now. ‘love how diverse it is, and I’m a big fan of the favour buckwheat adds to dishes. While working on this recipe, I discovered that a little bit of buckwheat four goes a very long way. Buckwheat is great to thicken sauces and gravies as it doesn’t clump the way tapioca does. The bonus with buckwheat is you use a lot less than you would with wheat flours.

Put it on anything

If you ask me, there are no rules for cheese sauce; it is excellent over the top of most steamed vegetables and that special topping on a lasagne.

Cheese sauce
Cheese sauce

Cheese sauce recipe

Ingredients 

  • 500ml milk 
  • 4 tbsp. buckwheat flour 
  • 50g butter 
  • 100g cheese, grated 
Cheese sauce ingredients
Cheese sauce ingredients
Take a large saucepan.
Take a large saucepan.
Add the butter to a saucepan.
Add the butter to a saucepan.
Wait for the butter to melt. 
Wait for the butter to melt. 
Whisk the flour into the butter to form a paste. 
Whisk the flour into the butter to form a paste. 
Whisk the flour into the butter to form a paste. 
Whisk the flour into the butter to form a paste. 
Whisk the flour into the butter to form a paste. 
Whisk the flour into the butter to form a paste. 
Slowly whisk in the milk.
Slowly whisk in the milk.
Slowly whisk in the milk.
Slowly whisk in the milk.
Continue whisking until you end up with a sauce consistency. 
Continue whisking until you end up with a sauce consistency. 
Turn off the heat and stir in the cheese.
Turn off the heat and stir in the cheese.
When the cheese has all melted it is ready to serve.
When the cheese has all melted it is ready to serve.

Cheese sauce

  • Servings: 8
  • Rating: ★★★★★
  • Print

There are no rules for cheese sauce; it is excellent over the top of most steamed vegetables and that special topping on a lasagne.



Credit: Cath @ easycleaneats

Ingredients

  • 500ml milk 
  • 4 tbsp. buckwheat flour 
  • 50g butter 
  • 100g cheese, grated 

Directions

  1. Take a large saucepan.
  2. Add the butter to a saucepan, wait for the butter to melt. 
  3. Whisk the flour into the butter to form a paste. 
  4. Slowly whisk in the milk.
  5. Continue whisking until you end up with a sauce consistency. 
  6. Turn off the heat.
  7. Stir in the cheese.
  8. When the cheese has all melted it is ready to serve.

Nutrition

Per Serving: 149 calories; 10.5 g fat; 8.5 g carbohydrates; 6 g protein

Equipment

  • Measuring spoons
  • Scales
  • Saucepan
  • Whisk
  • Grater 

Nutritional disclaimer

Nutrition information is provided as an estimate based on the ingredients used and available in my area (New Zealand). The nutritional information is here to help you understand the recipe; I use MyFitnessPal to generate my estimates. For more accurate nutritional information, please use a nutritional calculator with the ingredients in your area.


Egg wraps

Egg wraps are a great option for breakfast lunch and dinner; you get to replace your standard wrap which is made with grains and chemicals with something that is just protein and healthy fats. 

I love eggs because they are so versatile and these wraps just reinforce how versatile they can be. 

Egg wraps ready for eating
Egg wraps ready for eating

The key to good egg wraps is using a flat non-stick pan, I have a crepe pan that I use to make my wraps, but any good quality non-stick frying pan will do. 

Egg wrap recipe

Egg wraps ingredient
Egg wraps ingredient

Ingredients

1 egg per wrap

The key to good egg wraps is using a flat non-stick pan, I have a crepe pan that I use to make my wraps, but any good quality non-stick frying pan will do.

Lightly oil the bottom of the pan and preheat the pan over a low to medium heat.

Lightly oil the bottom of the pan and preheat the pan over a low to medium heat.
Lightly oil the bottom of the pan and preheat the pan over a low to medium heat.

In a bowl, whisk your egg with a fork until the egg is smooth.

In a bowl, whisk your egg with a fork until the egg is smooth.
In a bowl, whisk your egg with a fork until the egg is smooth.

Pour the egg into the centre of your pan and use the back of your fork to distribute the egg evenly in the pan. You want the egg as thin as possible without creating holes.

Pour the egg into the centre of your pan
Pour the egg into the centre of your pan 
You want the egg as thin as possible without creating holes.
You want the egg as thin as possible without creating holes.
When the edges of the wrap start to lift, use a spatula to turn the wrap over.
When the edges of the wrap start to lift, use a spatula to turn the wrap over.

When the edges of the wrap start to lift, use a spatula to turn the wrap over.

When the edges of the wrap start to lift, use a spatula to turn the wrap over.
When the edges of the wrap start to lift, use a spatula to turn the wrap over.

Cook for about 45 seconds on the other side.

Cook for about 45 seconds on the other side.
Cook for about 45 seconds on the other side.

That is it; just repeat those steps for each wrap.

That is it; just repeat those steps for each wrap.
That is it; just repeat those steps for each wrap.
Place the wrap on a flat surface
Place the wrap on a flat surface
Add the filling
Add the filling
Wrap and eat
Wrap and eat

Egg wraps

  • Servings: 1
  • Rating: ★★★★★
  • Print

Egg wraps are an amazing low carb option that are quick and easy to make



Credit: Cath @ easycleaneats

Ingredients

  • 1 egg per wrap

Directions

  1. Instructions
  2. The key to good egg wraps is using a flat non-stick pan, I have a crepe pan that I use to make my wraps, but any good quality non-stick frying pan will do.
  3. Lightly oil the bottom of the pan and preheat the pan over a low to medium heat.
  4. In a bowl, whisk your egg with a fork until the egg is smooth.
  5. Pour the egg into the centre of your pan and use the back of your fork to distribute the egg evenly in the pan. You want the egg as thin as possible without creating holes.
  6. When the edges of the wrap start to lift, use a spatula to turn the wrap over.
  7. Cook for about 45 seconds on the other side.
  8. That is it; just repeat those steps for each wrap.That is it; just repeat those steps for each wrap.

Nutrition

Per Serving: 72 calories; 4.8 g fat; 0.4 g carbohydrates; 6.3 g protein

Equipment

  • Mixing bowl
  • Whisk
  • Frying pan
  • Spatula  

Nutritional disclaimer

Nutrition information is provided as an estimate based on the ingredients used and available in my area (New Zealand). The nutritional information is here to help you understand the recipe; I use MyFitnessPal to generate my estimates. For more accurate nutritional information, please use a nutritional calculator with the ingredients in your area.


Chicken cranberry salad

What a week

It has been a busy week. With the world going insane we had to cancel our holiday plans and opt for a staycation in Auckland. Basically, that meant we hadn’t done any food shopping so our meal options were somewhat limited. I had no intention of going near a supermarket and dealing with the insane humans buying toilet paper. A quick raid of the fridge, I discovered some sour cream that was on its way out, so I wanted to come up with a way to use it up. Some pre-cooked chicken out of the freezer and we were in business.

Chicken cranberry salad

Salad with dressing

Over the last year, there has been a shift in how the family feel about salads. I now have a list of five salads that everyone is on board with eating. The common feature of the salads that everyone likes is a creaming dressing or sauce. With creamy dressings seem to be the ones that are most loved around here so this salad is a winner. The simple combination of mayo, sour cream and lemon juice give the rest of the salad a nice coating without overpowering the other favours.

Chicken cranberry salad recipe

Chicken cranberry salad ingredients
Chicken cranberry salad ingredients

Ingredients

  • 1/2  cup  easy mayo
  • 1/4  cup  sour cream
  • 1  tsp.  lemon juice
  • 1  tbsp.  parsley
  • 3  cups chicken, cooked and chopped
  • 1/4  cup  celery, finely chopped
  • 1/4  cup  apple, finely chopped
  • 1/3  cup  dried cranberries
  • 1/3  cup  sunflower seeds, toasted
  • Salt and pepper to taste
In a large bowl add the easy mayo
Sour cream
Lemon juice
Parsley
Whisk together
Add the chicken, apple and celery.
Mix well
Add the cranberries and sunflower seeds
Mix well
Serve chilled on a bed of lettuce

Chicken cranberry salad

  • Servings: 6
  • Rating: ★★★★★
  • Print

It has been a busy week and still far too warm to be spending hours in the kitchen making meals. I had some sour cream in the fridge that was on its way out so I wanted to come up with a way to use it up.'


Credit: Cath @ easycleaneats

Ingredients

  • 1/2 cup easy mayo
  • 1/4 cup sour cream
  • 1 tsp. lemon juice
  • 1 tbsp. parsley
  • 3 cups chicken, cooked and chopped
  • 1/4 cup celery, finely chopped
  • 1/4 cup apple, finely chopped
  • 1/3 cup dried cranberries
  • 1/3 cup sunflower seeds, toasted
  • Salt and pepper to taste

Directions

  1. In a large bowl, whisk the mayo, sour cream, lemon juice and parsley.
  2. Add remaining ingredients and stir until combined.
  3. Add salt and pepper to taste.
  4. Serve chilled on a bed of lettuce.

Nutrition

Per Serving: 299 calories; 24 g fat; 10 g carbohydrates; 19 g protein.

Equipment

  • Large mixing bowl
  • Whisk
  • Spatula
  • Measuring cups
  • Measuring spoons

Nutritional disclaimer

Nutrition information is provided as an estimate based on the ingredients used and available in my area (New Zealand). The nutritional information is here to help you understand the recipe; I use MyFitnessPal to generate my estimates. For more accurate nutritional information, please use a nutritional calculator with the ingredients in your area.


Chorizo chilli eggs

Chorizo chilli eggs

Breakfast for dinner

Eggs have to be one of the best ingredients you can find in your kitchen. I don’t think they should be breakfast only food; they are an anytime food. I know it may seem strange, but I like having breakfast for dinner, I don’t care if it makes me odd, I like it.

A little bit spicy

While I like the versatility of eggs, they generally don’t have a lot going for them in the flavour department, that means you can get creative with the additions to your eggs. For this recipe, I went with some spicy to go with my eggs. The first subtle spicy comes from a lovely bit of chorizo sausage; the spring onions add a little bit of crunch to the dish and the chilli flakes add the final kick to the eggs. It is a simple dish that takes minutes to make but actually looks a bit fancy.

Chorizo chilli eggs

Chorizo chilli eggs ingredients

Ingredients

  • 4 eggs, beaten
  • 2 spring onion, finely sliced
  • 100g chorizo, cubed
  • 1 tsp. chilli flakes
Heat some oil or butter over a medium heat
Add the chorizo to the pan
Add the eggs to the pan
Add the spring onions
Serve hot

Chorizo chilli eggs

  • Servings: 2
  • Rating: ★★★★★
  • Print

Eggs have to be one of the best ingredients you can find in your kitchen. This recipe is too good to only have for breakfast.


Credit: Cath @ easycleaneats

Ingredients

  • 4 eggs, beaten
  • 2 spring onion, finely sliced
  • 100g chorizo, cubed
  • 1 tsp. chilli flakes

Directions

  1. In a frying pan over medium heat add some oil and the cubed chorizo.
  2. Fry the chorizo until it begins to colour then add the beaten eggs to the pan.
  3. Reduce the heat and gently cook the eggs.
  4. Add the spring onions and chilli flakes to the eggs while they are cooking, you are aiming for a scrambled egg consistency.
  5. Serve hot.

Nutrition

Per Serving: 425 calories; 32 g fat; 4 g carbohydrates; 27 g protein.

Equipment

  • Knife
  • Chopping board
  • Frying pan
  • Spatula
  • Fork
  • Mixing bowl
  • Measuring spoons
  • Scales

Nutritional disclaimer

Nutrition information is provided as an estimate based on the ingredients used and available in my area (New Zealand). The nutritional information is here to help you understand the recipe; I use MyFitnessPal to generate my estimates. For more accurate nutritional information, please use a nutritional calculator with the ingredients in your area.


Primal fudge

Something naughty but nice 

Fudge, yes, it is an excellent replacement word when you are around the kids, but I have another fudge alternative for you to enjoy. 

Fudge is one of those fantastic sweet treats I remember from childhood, my Dandy often had fudge and toffee for Christmas, and I loved to share it with him. 

In the past I probably could have happily munched a packet of fudge easily, nowadays I do not think I could deal with the sugar coma.  

Sweet without the sugar 

This recipe was born from a desire to enjoy the flavour of fudge without the truckload of sugar. When we made a move to remove sugar from our lives as much as possible, I noticed a change in my taste buds. What once was just a sweet treat is now so sickly sweet, I can’t eat it. 

I like to look for alternatives that mean I get all the flavour without any of the adverse effects of ingredients that don’t agree with me. For this recipe I swapped out the sugar for honey, this created a delicate balance of sweet but not too sweet with all the rich flavour you get with original fudge. 

Kid approved 

The final hurdle I usually have any new recipe is if the kids will like it. Sometimes they like a recipe, but the response can be lukewarm, they eat what I have made, but it takes a few days for them to work their way through everything. 

This is not one of those recipes. This fudge didn’t last the weekend; the fudge was nabbed out of the fridge after lunch, as a refuel when they got back from the play park and after dinner. These treats are little boy (and big boy) approved. 

Primal fudge recipe 

Primal fudge ingredients
Primal fudge ingredients

Ingredients

  • 1/2 cup coconut oil 
  • 1/2 cup cacao powder 
  • 1/2 cup seed butter 
  • 1/4 cup honey or maple syrup 
  • 1/2 tsp. vanilla bean powder 
Place the cacao powder in a large bowl.
Place the cacao powder in a large bowl.
Add the melted coconut oil and honey to the bowl.
Add the melted coconut oil and honey to the bowl.
Mix well with a spatula.
Mix well with a spatula.
Add the seed butter to the bowl.
Add the seed butter to the bowl.
Mix well.
Mix well.
Take a silicone cupcake pan.
Take a silicone cupcake pan.
Pour the mix into the cupcake pan.
Pour the mix into the cupcake pan.
If you want to add something for some crunch put it in the bottom of the cupcake pan.
If you want to add something for some crunch put it in the bottom of the cupcake pan.
Primal fudge ready for eating.
Primal fudge ready for eating.

Primal fudge

  • Servings: 24
  • Rating: ★★★★★
  • Print

Fudge, yes it is an excellent replacement word when you are around the kids, but I have another fudge alternative for you to enjoy.



Credit: Cath @ easycleaneats

Ingredients

  • 1/2 cup coconut oil 
  • 1/2 cup cacao powder 
  • 1/2 cup seed butter 
  • 1/4 cup honey or maple syrup 
  • 1/2 tsp. vanilla bean powder 

Directions

  1. Melt coconut oil either in the microwave or in a saucepan. 
  2. Don’t overheat the coconut oil, it should be liquid not bubbling. 
  3. Place all of the ingredients in a food processor and blend them together.
  4. Alternatively you can mix by hand.
  5. Add the cacao powder in a large mixing bowl
  6. Add the melted coconut oil and mix with a spatula.
  7. Add the seed butter to the bowl.
  8. Mix well.Mix well.
  9. Pour the mix into paper-lined muffin tin cups /silicone muffin cups.
  10. Fill each cup halfway.
  11. Place the muffin cups in the fridge for 30 minutes or freeze for 10 minutes. 
  12. Pop the fudge out once it is set.
  13. Store in a sealed container in the fridge. 

Nutrition

Per Serving: 89 calories; 7 g fat; 5 g carbohydrates; g protein

Equipment 

  • Saucepan 
  • Food processor 
  • Muffin tin or silicone muffin cups
  • Measuring cups
  • Measuring spoons
  • Spoon

Nutritional disclaimer

Nutrition information is provided as an estimate based on the ingredients used and available in my area (New Zealand). The nutritional information is here to help you understand the recipe; I use MyFitnessPal to generate my estimates. For more accurate nutritional information, please use a nutritional calculator with the ingredients in your area.


Porkips

Meat chips 

You may have already figured out that meat is a huge deal in our house; our family motto may need to be meat with everything. Protein-rich snacks are a firm favourite for everyone including the cat. 

We all know chips and dips are awesome, the downside is the bloating and carb coma. Enter the salty alternative to standard chips – porkips. 

Pork whats? 

These chips are just meat. They are crunchy and salty goodness. I usually break out these bad boys for special occasions like birthdays and Christmas. They last about 5 minutes once they are done, they are easy to make and if you can stop them being eaten as is go great with dips. 

Porkip recipe

Ingredients

  • 10 slices of prosciutto di Parma

Porkips

  • Servings: 20
  • Rating: ★★★★★
  • Print

salty alternative to standard chips - porkips.



Credit: Cath @ easycleaneats

Ingredients

  • 10 slices of prosciutto di Parma

Directions

  1. Preheat the oven to 180 degrees C/ 350 degrees F.
  2. Line a baking tray with baking paper; layout slices on the baking paper
  3. Bake for 10/15 minutes until crunchy then allow them to cool (if you can)
  4. If they get to a point where they have cooled they are good to eat (you have also managed to get much further than we do), if they survive the day you can store them in an airtight container for about 4 days in the fridge.

Nutrition

Per Serving: 122 calories; 7.5 g fat; 0 g carbohydrates; 13.5 g protein

Equipment

  • Baking tray
  • Baking paper or a silicone liner 
  • Cooling rack

Nutritional disclaimer

Nutrition information is provided as an estimate based on the ingredients used and available in my area (New Zealand). The nutritional information is here to help you understand the recipe; I use MyFitnessPal to generate my estimates. For more accurate nutritional information, please use a nutritional calculator with the ingredients in your area.


White chilli

Simple meals don’t have to be boring  

I have been on a mission to make simple and tasty meals. I aim to create recipes that can be prepared and cooked quickly on a busy weeknight. We all struggle to make healthy and delicious meals while keeping on top of everything else in life. So, this recipe is designed to be healthy, delicious and easy to make. You can cook this meal in a single pan. The preparation takes no more than 20 minutes and is portioned to feed four adults.  

Fun fact time

We eat a lot of chilli, that isn’t an exaggeration, we have chilli almost every day. It might sound repetitive, but it works for us. Red chilli is a great freezer option that we have spent more of the year eating chilli for lunch and easy weeknight meals. Every now and then it is nice to have something a little bit different.

Bean free zone

I know that chilli is supposed to have beans in it, but they really don’t agree with me, so our chilli never has them in. This white chilli is made with juicy chunks of chicken and a creamy broth. The blend of spice and creamy sauce is an excellent alternative to the traditional red chilli.

White chicken chilli recipe

White chicken chilli ingredients
White chicken chilli ingredients

Ingredients

  • 700g chicken
  • 2 cups chicken broth
  • 2 garlic cloves, finely minced
  • 250g jalapenos
  • 1 green pepper, diced
  • 1 onion, diced
  • 4 tbsp. butter
  • 1/2 cup heavy cream
  • 400g cream cheese
  • 2 tsp. ground cumin
  • 1 tsp. oregano
  • 1 tsp. cayenne
  • Salt and pepper to taste
Take a large stock pot.
Take a large stock pot.
Season the chicken.
Season the chicken.
Sear the chicken.
Sear the chicken.
Sear both sides of the chicken.
Sear both sides of the chicken.
Add the chicken broth.
Add the chicken broth.
Bring the broth to a simmer.
Bring the broth to a simmer.
Cover the pot and let the chicken cook for 20 minutes.
Cover the pot and let the chicken cook for 20 minutes.
Melt the butter in a skillet.
Melt the butter in a skillet.
Add the peppers.
Add the peppers.
Add the chilli.
Add the chilli.
Add the onions.
Add the onions.
Cook the vegetables until they are softened.
Cook the vegetables until they are softened.
Add the garlic.
Add the garlic.
When the chicken is cooked shred it with a fork.
When the chicken is cooked shred it with a fork.
Add the vegetables to the stock pot.
Add the vegetables to the stock pot.
Mix in the cream.
Mix in the cream.
Mix in the softened cream cheese.
Mix in the softened cream cheese.
Stir quickly.
Stir quickly.
Simmer for another 15 minutes before serving.
Simmer for another 15 minutes before serving.

White chicken chilli

  • Servings: 6
  • Rating: ★★★★★
  • Print


Credit: Cath @ easycleaneats

Ingredients

  • 700g chicken
  • 2 cups chicken broth
  • 2 garlic cloves, finely minced
  • 250g jalapeños
  • 1 green pepper, diced
  • 1 onion, diced
  • 4 tbsp. butter
  • 1/2 cup heavy cream
  • 400g cream cheese
  • 2 tsp. ground cumin
  • 1 tsp. oregano
  • 1 tsp. cayenne
  • Salt and pepper to taste

Directions

  1. Season the chicken with ground cumin, oregano, cayenne, salt and pepper.
  2. In a large stockpot sear both sides the chicken over a medium heat.
  3. When both sides of the chicken are golden brown, add the chicken broth to the pot.
  4. Bring the broth up to simmer.
  5. Put a lid on the pot.
  6. Cook for 20 minutes or until the chicken is cooked through.
  7. While chicken is cooking, melt butter in a medium skillet.
  8. Add chillies, diced jalapeno, green pepper and onion to skillet and sauté until veggies soften.
  9. Add minced garlic and sauté for 30 seconds and turn off the heat, set aside.
  10. Once the chicken is fully cooked, shred with a fork and add back into the broth.
  11. Add sautéed veggies to pot with the chicken and the broth and simmer for 10 minutes.
  12. In a medium bowl, soften cream cheese in microwave until you can stir it in.
  13. Mix the cream cheese with heavy whipping cream.
  14. Stirring quickly, add the mixture into the pot with chicken and veggies.
  15. Simmer for an additional 15 minutes.
  16. Serve with favourite toppings such as cheese, avocado slices, fresh coriander, sour cream.

Nutrition

Per Serving: 437 calories; 19 g fat; 10 g carbohydrates; 29 g protein

Equipment

  • Stockpot
  • Tongs
  • Wooden spoon
  • Knife
  • Chopping board
  • Skillet
  • Bowl
  • Fork 
  • Scales
  • Measuring cups
  • Measuring spoons

Nutritional disclaimer

Nutrition information is provided as an estimate based on the ingredients used and available in my area (New Zealand). The nutritional information is here to help you understand the recipe; I use MyFitnessPal to generate my estimates. For more accurate nutritional information, please use a nutritional calculator with the ingredients in your area.


Mexican rice

Simple meals don’t have to be boring. 

I have been on a mission this year to make simple but tasty meals. The aim was to create recipes that can be prepared and cooked quickly on a busy weeknight. 

We all struggle to make healthy and tasty meals while keeping on top of everything else in life. 

This recipe is healthy, delicious and easy to make you can cook quickly and easily. The preparation takes no more than 20 minutes, that is all of the slicing, dicing and mixing. 

Each meal is portioned to feed four adults. 

Mexican rice with cheese and guac

Not quite a one pot meal

This recipe is easy to make and perfect for a busy weeknight, it isn’t quite a one pot meal to cook, but you serve it in one pot, so it counts in my book. Everyone who knows me knows I have Mexican inspired meals so this should be no surprise to anyone. I love the combination of pork and beef with the cayenne and garlic, the coriander and avocado bring a fresh edge to the rich flavours of the meat. Serving it all in one pot means all the flavours party together before they reach the table. 

Mexican rice recipe 

Mexican rice ingredients
Mexican rice ingredients

Ingredients

  • 1 cauliflower, cut into florets 
  • 1/3 cup broth or water 
  • 1 tsp. garlic powder 
  • 1/8 tsp. cayenne pepper 
  • fresh coriander, roughly chopped 
  • juice of 1 lime 
  • 250g pork mince 
  • 250g beef mince 
  • 1/2 onion diced 
  • 1 avocado, finely diced 
  • salt and pepper, to taste 
Mexican rice
Mexican rice

Mexican rice 

  • Servings: 6
  • Rating: ★★★★★
  • Print

This quick and tasty meal is a great for those busy weeknights



Credit: Cath @ easycleaneats

Ingredients

  • 1 cauliflower, cut into florets 
  • 1/3 cup broth or water 
  • 1 tsp. garlic powder 
  • ⅛ tsp. cayenne pepper 
  • fresh coriander, roughly chopped 
  • juice of 1 lime 
  • 250g pork mince 
  • 250g beef mince 
  • 1/2 onion diced 
  • 1 avocado, finely diced 
  • salt and pepper, to taste 

Directions

  1. Use a food processor to rice the cauliflower. 
  2. Place the cauliflower rice and onion in a saucepan over medium heat with the broth. 
  3. Let the cauliflower cook for 10 minutes. 
  4. Stir the cauliflower now and then so that it does not stick to the bottom of the pan. 
  5. Once the cauliflower is cooked add the garlic powder, cayenne pepper, coriander, lime and salt and pepper. 
  6. In another pan cook the pork and beef mince over a medium to high heat. 
  7. As the meat cooks break it up into small pieces. 
  8. Once the meat is cooked through add it to the pan with the cooked cauliflower. 
  9. Mix everything together and add the diced avocado. 
  10. Serve with salsa, guacamole and cheese. 

Nutrition

Per Serving: 207 calories; 12 g fat; 9 g carbohydrates; 19 g protein

Equipment 

  • Knife 
  • Chopping board 
  • Food Processor 
  • Saucepan with lid 
  • Frying pan 
  • Wooden spoon 
  • Scales
  • Measuring cups
  • Measuring spoons

Nutritional disclaimer

Nutrition information is provided as an estimate based on the ingredients used and available in my area (New Zealand). The nutritional information is here to help you understand the recipe; I use MyFitnessPal to generate my estimates. For more accurate nutritional information, please use a nutritional calculator with the ingredients in your area.


Quick bread

Bread 

Bread is a funny thing. It is one of the very few foods that I know does not agree with me that I still crave regularly, I try my very best to avoid it, but some meals just feel incomplete without it.  Burgers are one of those meals. I love a salad bun, but sometimes I want a burger bun.  

Quick bread
Quick bread

Time to experiment

I’ve experimented with different recipes and gluten-free, grain-free flours but never felt satisfied with the end result. Until now.  These little ‘bread’ rounds are made from egg and cream cheese, they are amazing. Don’t get me wrong they are not ‘like’ bread, they are nothing like bread, they are better than bread.

It’s bread Jim but not as we know it

Sorry, my geek was showing again. Now with the Star Trek reference out of the way lets get back to the bread.  They might look like a squished meringue, but I can assure you they are not. They can stand up to a burger and make a great sandwich option. They don’t break apart when you pick them up or crumble while you eat them. The structural integrity of these little bread rounds is impressive. They have stood up to melted cheese, sauerkraut and even sliced tomatoes.  If you are looking for an easy replacement for a slice of bread, give these bad boys a go.

Quick bread recipe

Quick bread ingredients

Ingredients

  • 3 eggs, separated
  • 3 Tbsp. cream cheese
  • ¼ tsp. cream of tartar
  • 1 tbsp. garlic powder
In one bowl add the egg yolks, cream cheese and garlic powder.
In one bowl add the egg yolks, cream cheese and garlic powder.
In another bowl add the egg whites and cream of tartar.
In another bowl add the egg whites and cream of tartar.
Whisk until the whites are fluffy and form stiff peaks.
Whisk until the whites are fluffy and form stiff peaks.
whisk together the egg yolks, cream cheese and garlic powder until smooth.
Whisk together the egg yolks, cream cheese and garlic powder.
whisk together the egg yolks, cream cheese and garlic powder until smooth.
whisk together the egg yolks, cream cheese and garlic powder until smooth.
Take one tablespoon of the egg whites and mix it into the egg yolk mix.
Take one tablespoon of the egg whites and mix it into the egg yolk mix.
Slowly fold the egg whites into the egg yolk mixture, try not to break down the egg whites too much.
Slowly fold the egg whites into the egg yolk mixture, try not to break down the egg whites too much.
Try not to break down the egg whites too much.
Try not to break down the egg whites too much.
Bread mix
Bread mix
Spoon the mixture into 12 even disks.
Spoon the mixture into 12 even disks.
Spoon the mixture into 12 even disks.
Spoon the mixture into 12 even disks.
Bake for 20 minutes in the middle of the oven.
Bake for 20 minutes in the middle of the oven.
Remove the bread from the oven and transfer to a cooling rack for 10 minutes before eating.
Remove the bread from the oven and transfer to a cooling rack for 10 minutes before eating.

Quick bread

  • Servings: 12
  • Rating: ★★★★★
  • Print

This keto friendly bread is easy to make and a great alternative for traditional bread



Credit: Cath @ easycleaneats

Ingredients

  • 3 eggs, separated
  • 3 tbsp. cream cheese
  • 1/4 tsp. cream of tartar
  • 1 tbsp. garlic powder

Directions

  1. Preheat the oven to 150 degrees C 300 degrees F
  2. Separate the eggs; there must be no yolk in the white.
  3. In a bowl, whisk together the egg yolks, cream cheese and garlic powder until smooth.
  4. In another bowl whisk, together the cream of tartar and the whites; whisk until the whites are fluffy and form stiff peaks.
  5. Take one tablespoon of the egg whites and mix it into the egg yolk mix.
  6. Slowly fold the egg whites into the egg yolk mixture, try not to break down the egg whites too much.
  7. Line a baking tray with baking paper
  8. Spoon the mixture into 12 even disks.
  9. Bake for 20 minutes in the middle of the oven.
  10. Move the tray to the top of the oven for a minute to colour the bread, make sure to watch so that the bread does not burn.
  11. Remove the bread from the oven and transfer to a cooling rack for 10 minutes before eating.
  12. This bread will keep in an airtight container in the fridge for 7 days.

Nutrition

Per Serving: 58 calories; 2 g fat; 6 g carbohydrates; 3 g protein

Equipment

  • Fork
  • Spatula
  • Whisk
  • 2 bowls
  • Baking tray
  • Baking paper
  • Cookie cutter for discs
  • Cooling racks
  • Measuring spoons

Nutritional disclaimer

Nutrition information is provided as an estimate based on the ingredients used and available in my area (New Zealand). The nutritional information is here to help you understand the recipe; I use MyFitnessPal to generate my estimates. For more accurate nutritional information, please use a nutritional calculator with the ingredients in your area.


Waldorf salad

Easy make ahead salad 

It is a summer of salads!! The warm months mean lots of fresh veggies and endless possibilities for salad. Anyone that knows me knows I could eat salad for every meal, I love them, lots. Most of the time I stick with the simple mixture of protein, lettuce leaves, crunchy veg and a simple dressing. On occasion, I like to make something a little fancier. 

Classic Waldorf salad 

The original version of the Waldorf salad was made with apples, celery and mayonnaise. Later on, chopped walnuts were added to the dish and became integral. Every time I have seen Waldorf on a menu, it had walnuts included, thanks to my stupid nut allergy I have never had the pleasure of enjoying the salad. Until now. 

Switch it up 

Regular visitors here will know I can’t leave things alone, I have to mess around with recipes and switch out ingredients. The Waldorf salad was a prime candidate for me to mess with. First up was an alternative to walnuts. As with many recipes, I find that switching out nuts with sunflower seeds, this means you get all the crunch with no risk of death. Next up was bumping up the protein. Generally speaking, I have a high protein diet so having meat as part of my salad is essential. In this instance, I went with some cooked and cooled chicken. 

Meal prep winner 

This salad is one of my favourites for mixing up a big batch and portioning out for meals for the week. I like to make a double batch of the salad and keep it in the fridge ready for lunches, snacks and easy dinners when it is too hot to make a meal. 

Chicken Waldorf salad recipe

Ingredients 

Chicken Waldorf salad ingredients
Chicken Waldorf salad ingredients
  • 2 cups of cooked diced chicken 
  • 1 apple, diced 
  • 1 cup chopped celery 
  • 1 cup grapes, halved 
  • 1/2 cup chopped sunflower seeds 
  • 1/4 cup easy mayo
  • 2 tsp. lime juice 
  • 2 tsp. honey 
  • salt and pepper 
Chicken Waldorf salad
Chicken Waldorf salad
Chicken Waldorf salad

Chicken Waldorf salad

  • Servings: 8
  • Rating: ★★★★★
  • Print

A nut-free take on this classic salad



Credit: Cath @ easycleaneats

Ingredients

  • 2 cups of cooked diced chicken 
  • 1 apple, diced 
  • 1 cup chopped celery 
  • 1 cup grapes, halved 
  • 1/2 cup chopped sunflower seeds 
  • 1/4 cup easy mayo 
  • 2 tsp. lime juice 
  • 2 tsp. honey 
  • salt and pepper 

Directions

  1. In a bowl, combine chicken, apple, celery, and seeds. 
  2. In a bowl, combine the mayonnaise, lime juice, and honey. 
  3. Season to taste. 
  4. Spoon dressing over chicken salad and toss to coat. 

Nutrition

Per Serving: 262 calories; 10.6 g fat; 9.4 g carbohydrates; 11.4 g protein

Equipment

  • Large mixing bowl
  • Small mixing bowl
  • Whisk
  • Spoon
  • Measuring cups
  • Measuring spoons

Nutritional disclaimer

Nutrition information is provided as an estimate based on the ingredients used and available in my area (New Zealand). The nutritional information is here to help you understand the recipe; I use MyFitnessPal to generate my estimates. For more accurate nutritional information, please use a nutritional calculator with the ingredients in your area.